Can Supplements Keep You Healthy? How to choose the right one and the basics to avoid regrets.

Many women suffer from daily health and beauty problems with such concerns and doubts. Many women suffer from daily health and beauty problems with such concerns and doubts.

In today's busy lifestyles, nutritional imbalances and stress have a significant impact on health. This is why "care from the inside out" using supplements is attracting attention. However, self-selection can lead to regret.

Here, from the professional perspective of cosmetic medicine, we systematically explain the knowledge of ingredients for each purpose, tips on how to choose, and a decision axis for making a mistake-free purchase, so that you can use this guide to find the health maintenance supplements you need.

 

Why do we need supplements to stay healthy? Modern Lifestyle and Nutritional Challenges

Have you ever experienced a feeling of "something not feeling well" or "skin looking dull" in your daily life? When listening to these signs of unwellness, many people arrive at the keywords "health maintenance" and "supplements.

But before we pick up a supplement, it is important to stop and look at what nutritional challenges lurk in our modern lives.

Nutritional Realities Not Supplemented by Diet

The ideal nutritional balance is to consume adequate amounts of various vitamins, minerals, and proteins based on the Dietary Reference Intakes for Japanese People established by the Ministry of Health, Labor and Welfare.

In reality, however, people tend to skip breakfast and eat mostly at convenience stores or restaurants, making it easy for them to lack necessary nutrients. In particular, research shows that women in their 20s to 40s are chronically deficient in iron, calcium, B vitamins, and other nutrients.
(See also:Ministry of Health, Labour and Welfare, "National Health and Nutrition Survey.)

date	Nutrients that are often deficient	Examples of Effects of Shortage
20s female	Iron and B vitamins	Fatigue, skin irritation, PMS
30's female	Calcium Magnesium	Irritability, decreased bone density
Woman in her 40s	Vitamin D and folic acid	Decreased immunity and hormonal imbalance

Against this backdrop, dietary supplements are gaining attention as a nutritional supplement.

Stress and lack of sleep cause imbalances in the body

Modern lifestyles tend to overstimulate the sympathetic nervous system and increase the secretion of stress hormones due to overwork and regular use of smartphones. This tends to deplete "nutrients used to cope with stress," such as vitamin C, magnesium, and zinc. In addition, poor sleep quality interferes with the secretion of growth hormones, which can slow down skin turnover and metabolism.

In other words, stress and sleep deprivation can cause a major nutritional imbalance in the body, resulting in an impact on immunity, beauty, and even metabolic function. Here again, supplements that can pinpoint the missing areas are an effective option.

The Connection between Beauty and Health: A Perspective on Regulating from the Inside Out

We immediately notice "outward signs" such as skin problems, dry hair, and cracked nails, but these are often signs of "inner disorder. Beautiful skin and a well-organized appearance are only possible with a healthy body. Ingredients with antioxidant properties, such as vitamin C, are effective in preventing dark spots and dullness as well as maintaining immune function (*effectiveness may vary by individual).

In cosmetic medicine, the concept of emphasizing nutritional supplementation from the inside in addition to external care is gaining popularity. This is why "health maintenance supplements" are indispensable as a bridge between beauty and health.

 

Basic knowledge you should know before choosing a health maintenance supplement

In the previous chapter, we discussed in detail the nutritional imbalances and chronic deficiencies caused by modern lifestyles and the factors behind them, such as stress and sleep deprivation. In the process, we also explained why the "supplemental role" that supplements play in maintaining health is gaining attention.

So what prerequisite knowledge should we have before actually picking up a supplement? From the differences between "foods" and "pharmaceuticals," which we often hear about, to the most commonly misunderstood points of intake and safety, here we will lay a solid foundation for the basics.

What are Supplements? Differences from Food and Drugs

Supplements" are not like drugs, but they are not drugs, and they are not like food, but they are not food. Under the law, they are positioned as "health foods" or "nutritional supplements" and cannot claim efficacy in treating or preventing illnesses like pharmaceuticals.

(data) item	Medical supplies	Supplement (health food)
Legal Classification	Based on the Pharmaceutical Affairs Law	Based on Food Sanitation Law and Health Promotion Law
Objective.	Disease treatment and prevention	Nutritional support and health maintenance
Indication of Indications	Possible based on scientific evidence	Prohibited in principle (*Except for food for specified health uses)
Physician's prescription	Required (for prescription drugs)	Not required (can be purchased at your own discretion)

In other words, supplements are only "foods" that supplement our daily diet, and we should not expect too much in terms of efficacy.

The idea that it is "auxiliary" rather than efficacious

You may have seen such expressions in advertisements or on social networking services as "just take it and you will be cured" or "it has cosmetic effects. However, medical advertising guidelines clearly regulate such expressions for supplements. Supplements should only be used in a supplemental sense, such as "to support your physical condition" or "to help maintain your health on a daily basis.

In fact, even in the field of cosmetic medicine, supplements are often used as a "boost" to medical treatments and procedures performed by doctors, and are positioned as "supporting the foundation" rather than as a mainstay. In other words, supplements are not a panacea, but merely an "option" to be taken while reviewing one's health and lifestyle.

Often misunderstood "how to drink, timing, and safety"

Not surprisingly, supplements also require attention to "how to take," "timing," and "intake amount. For example, fat-soluble vitamins (A, D, E, and K) are said to be more easily absorbed if taken after meals, while taking them on an empty stomach may reduce their efficiency.

It is also a big misconception that "drinking more will make you more effective". Upper intake limits are also set for vitamins and minerals, and excessive intake can cause health problems. Furthermore, people with pre-existing medical conditions or those taking medications are advised to consult a physician or pharmacist for advice, as they may be affected by interactions with the supplements.

Thus, while supplements are familiar to us, we must be cautious in how we handle them. Using them in a way that suits you, based on correct information, is the first step to maintaining good health.

 

By Purpose! Nutrients and Supplements for Health Maintenance

Having established the basics that supplements are "adjuncts to support health maintenance," the next thing you need to know is how to choose the right ingredients for you. There is no one-size-fits-all supplement for everyone. That is why knowing how to choose the right one for your purpose that suits your condition and concerns is the first step in avoiding regrets.

Objective.	nutrient	representative component	Expected Function (*Auxiliary Effect)
Fatigue/Immunity	Vitamin C, D, Zinc	Vitamin C, vitamin D, zinc gluconate	Antioxidant, immune maintenance, recovery support
Rough skin, dull skin	B vitamins, iron	B2, B6, folic acid, heme iron, etc.	Acceleration of metabolism, improvement of blood circulation, skin regeneration
intestinal environment	Lactic acid bacteria, oligosaccharides, dietary fiber	Bifidobacterium bifidum, inulin, non-digestible dextrin	Improves intestinal flora, promotes bowel movements

If you have specific symptoms in your daily life, such as "I am tired easily these days," "My skin is not in good condition," or "I feel a disturbance in my intestines," it makes sense to choose supplements according to these objectives.

Here we will carefully introduce the nutrients that are expected to be effective and their role in each of the three typical objectives that are also emphasized in terms of cosmetic medicine.

Fatigue and lowered immunity! Vitamin C, D and Zinc

Nutrients that support antioxidant and immune function in the body are the focus of attention at such times when fatigue is difficult to overcome, or when people tend to fall ill during the changing of seasons.

Vitamin C is easily consumed in times of stress and inflammation, and is a typical nutrient that is easily deficient in modern people. Vitamin D is also important to supply from the inside now that we are less exposed to sunlight, and it also plays a role as a command post for the immune system.

Furthermore, zinc is involved in metabolism and hormone balance, and many people take it to relieve fatigue and prevent colds. However, care must be taken not to overdose, and proper dosage is a prerequisite.

Rough and dull skin! Vitamin B group, iron, etc.

The skin is like a mirror that reflects the effects of nutritional conditions and stress in the body. When you notice rough skin, dullness, or lack of elasticity, it is effective to approach the problem from the inside as well as the outside.

B vitamins play an important role in supporting skin and mucous membrane health and regulating turnover. In particular, B2 and B6 are deeply involved in skin problems. In addition, iron deficiency, which is common among women, can cause dullness and fatigue due to poor circulation. Iron, which is easily deficient due to menstruation and unbalanced diet, is one of the nutrients that need to be consciously supplemented.

I want to improve my intestinal environment! Lactic acid bacteria, oligosaccharides, dietary fiber

In recent years, the "intestinal environment" has been attracting renewed attention as the key to beauty and health. The intestines are also called the "second brain" and are deeply involved in immunity, metabolism, and hormone balance. In many cases, seemingly unrelated symptoms such as constipation, rough skin, and irritability are triggered by intestinal disorders.

Probiotics such as lactic acid bacteria and bifidobacteria regulate intestinal balance by directly delivering beneficial bacteria, while oligosaccharides act as "prebiotics" to feed the beneficial bacteria. In addition, a good balance of soluble and insoluble fiber is important in regulating bowel movement and detoxification.

 

Age Groups! Supplements and Nutrients to be Aware of in Maintaining Health

In the previous section, we introduced supplements and nutrients that support health maintenance for different purposes. This is because our body's nutritional needs and metabolic functions change dramatically as we age.

For example, skin and hormonal balance, recovery from fatigue, immune function, and even nutrient absorption efficiency itself are different between people in their 20s and 40s. That is why knowing how to choose the right supplements for your age group is extremely important in protecting your daily health.

date	Main concerns	Nutrients to be aware of	Examples of Main Ingredients
one's twenties	Skin irritation, PMS, nutritional imbalance	B vitamins, iron, folic acid	B2, B6, heme iron, folic acid
thirties	Fatigue, metabolic slowdown, pregnancy preparation	Vitamin C, E, magnesium, folic acid	Ascorbic acid, tocopherol, magnesium citrate
40s and beyond	Menopause, bone deterioration, aging	Vitamin D, calcium, isoflavone, antioxidant ingredients	Vitamin D3, calcium lactate, soy isoflavone, coenzyme Q10

Here we will introduce specific nutrients that women in their 20s, 30s, 40s and beyond should be aware of for the physical changes and problems they are likely to have.

20s｜Time to confront unbalanced diet and skin problems

In your 20s, your life changes drastically as you become a working adult after completing your student life. With busy and stressful lives, it is not uncommon for people to skip breakfast or rely on convenience foods. As a result, many people tend to lack iron, B vitamins, and other nutrients that are often in short supply, resulting in rough skin and fatigue.

In addition, women-specific problems such as PMS (premenstrual syndrome), acne, and dullness are more likely to appear during this period, and the autonomic nervous system tends to be unbalanced. A solid physical foundation is a good investment in future beauty and health.

30s｜Facing the accumulation of fatigue and slowed metabolism

As people enter their thirties, more and more of them begin to notice obvious "changes. For example, it may be difficult to get rid of fatigue from staying up late at night, or skin elasticity and metabolism may seem to have decreased. This is not only due to aging, but also to the combined effects of stress, lack of exercise, and imbalanced nutrition.

Especially in this age group, conscious supplementation with antioxidant vitamins C and E, B vitamins that promote metabolism, and magnesium, which is involved in hormone balance, will help to stay ahead of fatigue and discomfort.

This is also the age when many women experience pregnancy and childbirth. The importance of folic acid, iron, calcium, and other supplemental nutrients for women at this stage of life also increases.

After 40s｜Preparing for Aging and Hormonal Changes

From the 40s onward, aging care finally emerges as a serious theme. Hormonal secretion gradually changes as we approach the threshold of menopause, and symptoms such as dry skin, poor sleep quality, and mood swings become more noticeable.

Important nutrients during this period include vitamin D and calcium, which are necessary for bone and muscle maintenance, soy isoflavones, which support female hormone metabolism, as well as astaxanthin and coenzyme Q10 as antioxidant measures.

By continuing to take care of your skin from the inside, you can maintain a beautiful and healthy life.

 

What are the decision criteria to avoid making mistakes in selecting supplements?

In the previous chapter, we introduced how to choose supplements and nutrients that are tailored to the different concerns of different age groups. However, when you visit a store or a mail-order site, you may find that there are so many similar packages that you are at a loss as to which one is right for you. We are sure that many of you have had this experience.

It is important to have an axis of judgment to make a choice based on evidence, not on "it looks good somehow. This is the greatest weapon in your arsenal when choosing a supplement to maintain your health. Here, we will discuss the points you should check before purchasing a supplement from an expert's point of view.

Checking the amount and balance of ingredients is fundamental.

Although the main ingredients are prominently listed on the package of a supplement, it is very important to carefully check the "ingredient amounts" on the back of the package or on the package insert. For example, a supplement may say it contains "Vitamin C," but the amount contained in a daily serving may be less than half the recommended intake.

Nutrients do not work alone, but interact with each other. For ingredients such as B vitamins, in which multiple nutrients function as a "team," it is important to check whether the ingredients are well balanced. It is not just a matter of having a high content of nutrients, but it is also necessary to have a good eye to determine whether the necessary nutrients are combined properly.

The presence of GMP or third-party certification is a sign of reliability.

Because it is something we eat every day to maintain our health, we should pay close attention to its safety. Therefore, it is important to pay attention to the presence or absence of "GMP certification" or "quality certification by a third-party organization.

GMP (Good Manufacturing Practice) refers to "Good Manufacturing Practice" and means that product quality and safety are ensured in the manufacturing process. In addition, "Food with Functional Labeling" and "Food for Specified Health Use (Tokuho)" approved by the Consumer Affairs Agency are also labeled based on scientific evidence, which is an indicator of a certain level of reliability.

Of course, the lack of certification does not mean that the quality is uniformly poor. However, when in doubt, choosing a product with an "objective quality evaluation" is one source of reassurance.

Ease of continuation is also an important factor that determines the "feeling of effectiveness.

Supplements for health maintenance are not one-shot items; their true value can only be realized if they are taken on a continuous basis. For this reason, it is also important to consider the form and price setting that can be easily continued.

It is no use if you stop taking it halfway through because the grains are too large, the taste or smell is unpleasant, or the price per bag is too high for you to continue. It is important to choose a product that fits your lifestyle, taking into consideration ease of drinking, price range, and ease of purchase.

Once you make a habit of taking supplements, they will become a natural part of your life and you will be able to notice physical changes more easily. In other words, "whether or not you can continue taking the supplement" is one of the major criteria for selection.

 

Are Supplements Alone Not Enough? Daily Habits Necessary to Maintain Health

In the previous section, we clarified the criteria for selecting a reliable supplement. However, no matter how high the quality of the product, it is not necessarily enough to reach the goal of "health maintenance. This is because supplements are only a "supplement" and the essence of our health is deeply rooted in our daily lifestyle itself.

The body is created by the food we eat, restored by sleep, and bled by movement. If any one of these is lacking, no matter how much nutrition is provided, the "flow" of blood will become stagnant. In this section, we will discuss daily habits that are essential to maintaining good health.

The three basic pillars of nutrition, exercise, and sleep

As mentioned above, the three most important pillars supporting the foundation of health are "nutrition," "exercise," and "sleep. This is a common understanding even in the field of cosmetic medicine, and if any one of these is neglected, no matter how many supplements are taken, it will be difficult to feel the effects.

As for nutrition, supplements can supplement, but they cannot "replace" only "supplement. The balance of staple foods, main dishes, and side dishes should be the basis, and protein and good fats should be consumed. We also need to be conscious of the intake of fermented foods and dietary fiber, which take into consideration the intestinal environment.

In addition, daily exercise, such as light walking and stretching, improves blood flow and the circulation of ingested nutrients. In addition, deep sleep is related to hormone balance and skin regeneration, so it can be said that the essence of maintaining good health is to prepare the basics of "eat, move, and sleep.

Understanding of the intestinal environment and hormonal balance

Skin conditions are not good, mood swings are frequent, and coldness and swelling are hard to get rid of. ...... These discomforts may seem disparate, but in fact, they often have a common background of intestinal environment and hormonal imbalance.

The intestines are responsible for the important functions of "immunity," "metabolism," and "absorption," and they support our health from the very foundation. In many cases, people whose bowel movements have a disrupted rhythm can stabilize their overall health just by starting with adjusting their intestines. Supplements such as lactic acid bacteria and oligosaccharides are one effective means, but the most basic of all is the habit of taking fermented foods and dietary fiber on a daily basis.

In addition, especially for women, hormonal fluctuations have a significant impact on the body and mind. Stress and lack of sleep can trigger an imbalance in the autonomic nervous system, causing fluctuations in physical condition. Understanding your own rhythms and tendencies and carefully listening to your body will help you maintain good health.

Advantages of using it in conjunction with cosmetic medicine!

For those undergoing or considering cosmetic treatments, the use of supplements can be a very effective option. For example, when you want to enhance the effects of cosmetic infusions or skin treatments, supplements that support antioxidant and vitamin supplementation can provide a boost from the inside out.

The important thing here, too, is not to be overconfident. While synergistic benefits can certainly be expected from a combination of treatment and supplements, these benefits will only come into play if one's lifestyle is in order.

True beauty and health can be achieved by balancing the external approach (cosmetic medicine) with the accumulation of internal factors (daily care).

 

summary

It is important to remember that supplements intended to maintain good health are only "adjuncts" to support one's diet and lifestyle. It is important to know the correct ingredients and how to select them, to choose the right ones for your age and physical condition, and to have an eye for reliable products.

In addition, supplements should not be relied on alone, but only in combination with daily health habits such as exercise, sleep, and diet to achieve their intended effects. As a person involved in cosmetic medicine, I am happy if the information provided here has helped you correctly understand the role of supplements and take a step forward in proactively protecting your own health.

At Aladdin Aesthetic Clinic, based on our many years of experience in cosmetic medicine and cosmetic dermatology and the knowledge of our doctoral degree, we provide counseling that aims to be "only one", offering the best treatment for each person we meet. We offer only the necessary treatments without any unnecessary information or suggestions.

Feel free to use our official LINE account for 24-hour counseling and reservations. Please feel free to contact us for free counseling for the first time or if you have any concerns.